Warm Up
Row 250m
EMOM 8 mins
3 EB top down deadlift
3 Superman
3 Ring row

Foam roll quads/IT
 Banded shoulder
 Lax ball chest

Skill / Weight Training
Muscular Endurance Test
EMOTM 10 mins
 Max height box Jump (increase height over course of 10 mins)

WODTabata (8 rounds of 20 seconds on 10 seconds off, for reps)
 1. Air Squats
 2. Pull Ups
 3. Push Ups
 4. Sit Ups
 16 mins total